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Thread: Precompetition journal

  1. #2585
    MD staff Daibhí O'Buadain's Avatar
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    Weigh-in today 215.5
    New target is 210.
    That should put me at around 9% bf by the end of Sept, early Oct.

    I have dropped 50 pounds on this cut.

    Prep fatigue is kicking my ass.

  2. #2586
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    9/8

    30 seconds rest between 20 reps sets
    One minute rest between 10 reps sets

    Nautilus Pullover 20 reps *3 sets
    Dumb bell rows 10 reps *3 sets
    T-bar rows 10 reps *3 sets
    Negative chins 3 sets
    Stiff arm cable pull downs 20 reps * 3 sets

    Reverse bench flys 20 reps *3 sets

    Posing practice
    Six seconds static holds on all mandatory poses

    Sauna

    Treadmill 25 minutes 8.0 incline 3.2mph
    2 miles walk

  3. #2587
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    9/9

    30 seconds rest on all sets with 20 reps
    One minute rest on 10 rep sets.

    SLDLs 3*10
    Lunges 3*10
    Standing leg curls 3*20

    Wide stance leg press ( heel push) 3*20
    Glute ham raises 3*20

    Crunches, 30 degrees from floor 3 sets to failure
    Lying leg raises 3 sets to failure
    Roman chair 3 sets to failure

    Posing practice
    Sauna

  4. #2588
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    9/10

    Morning LISS - 40 minutes treadmill
    Afternoon - 40 minutes slow walking

  5. #2589
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    9/11

    Leg Press
    Narrow Stance 3 sets *10 reps per set
    Medium Stance 3 sets *10 reps per set
    Wide Stance 3 sets *10 reps per set

    Hack Squats 3 sets *15 reps per set
    Narrow Stance 1 set *15 reps
    Medium Stance 1 set *15 reps
    Wide Stance 1 set *15 reps

    Single leg press
    3 sets *20 reps per set

    Leg extensions
    Toes in 3 sets * 20 reps
    Toes out 3 sets * 20 reps

    Seated calve raises
    3 sets *40 reps per set

    Toe presses
    Toes in 1 set 40 reps
    Toes neutral 1 set 40 reps
    Toes out 1 set 40 reps

    3 miles walk

  6. #2590
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    9/12

    Incline dumb bell presses 3 sets * 10 reps
    Incline dumb bell flys 3*10
    Flat bench dumb bell presses 3*10
    Flat bench dumb bell flys 3*10
    Chest dips 3*10
    Cable cross overs 3*10
    Dumb bell pullovers 3*20

    Posing practice

    sauna
    40 minutes slow walking

  7. #2591
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    9/13

    Weigh-in 213

    Morning - 40 minutes treadmill.
    HIIT 17 minutes, LISS 23 minutes.

    Planks
    Side bridges

    10 minutes posing practice

    Afternoon - 40 minutes slow walking
    Last edited by Daibhí O'Buadain; September 13th, 2018 at 03:00 PM.

  8. #2592
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    9/14

    Close grip bench press 3 sets * 10 reps per set
    Wide grip triceps push downs ( inner head focus) 3 sets * 20 reps per set
    Dips 3 sets * 10 reps per set

    Incline bench curls 3 sets * 10 reps per set
    Single arm cable biceps curls 3 sets * 20 reps per set
    Preacher Bench curls 3 sets * 20 reps per set

    LISS treadmill 40 minutes

  9. #2593
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    9/15

    HIIT 20 minutes, LISS 20 minutes

    Crunches, 30 degrees from floor 3 sets to failure
    Lying leg raises 3 sets to failure
    Roman chair 3 sets to failure

    Posing practice

  10. #2594
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    9/16

    Nautilus Pullover 20 reps * 3 sets
    Stiff arm cable pull downs 20 reps * 3 sets

    Dumb bell rows 10 reps *3 sets
    T-bar rows 10 reps *3 sets
    Cable rows 20 reps * 3 sets

    Negative chins 3 sets

    Reverse bench flys 20 reps * 3 sets

    Posing practice

    Treadmill LISS 35 minutes

  11. #2595
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    9/17

    SLDLs 4 sets *10 reps
    Lunges 3*10
    Standing leg curls 3*20
    Lying leg curls 3*20

    Wide stance leg press ( heel push) 3*20
    Glute ham raises 3*15

    Toe push on leg press
    3 sets 40 reps
    40 reps feet inward
    40 reps feet straight
    40 reps feet outwards

    Posing practice

    3 miles walk

  12. #2596
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    9/18

    HIIT 17 minutes, LISS 23 minutes.

    Posing practice

    Afternoon - 40 minutes slow walking

  13. #2597
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    9/19

    Seated Dumb bell Press 3 sets * 10 reps
    Dumb bell laterals 3 sets * 10 reps
    Wide grip upright rows 3 sets * 20 reps

    Trap bar shrugs 5 sets 10 reps * front and back shrugs.
    Close grip upright rows 3 sets 20 reps

    O'Buadains 3 sets * 20 reps

    10 minutes posing practice
    Six seconds static holds on all mandatory poses

    Treadmill - 40 minutes LISS
    2 miles walk

  14. #2598
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    9/20

    Close grip bench press 3 sets * 10 reps per set
    Overhead rope extensions 3 sets * 20 reps per set
    Wide grip triceps push downs ( inner head focus) 3 sets * 20 reps per set
    Rope pull downs 3 sets * 20 reps per set

    Incline bench curls 3 sets * 10 reps per set
    Single arm cable biceps curls 3 sets * 20 reps per set
    Preacher Bench curls 3 sets * 20 reps per set

    Hammer curls 3 sets * 10 reps per set
    Rope twists 2 sets

    LISS treadmill 40 minutes
    2 miles walk.

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